Hey Fit Fam!
Here’s your Sunday dose of what’s going on in DMP Fitness World!
Happy Mother’s Day!
Happy Mother’s Day!
If you do your squats, deadlifts, and hip thrusts like myself, this is the all message that you need to send your mom 🦵🦵
DMP Fitness: Chain Workout Series ⛓️
Part 1
"Breaking Bench Press Plateaus"
Hi. My name is Darryl with www.dmpfitness.org and today I’m going to talk about how to build strength and muscle in the pecs using supersets and workout chains.
First I’m starting with the seated chest press for 6 reps. The seated chest press is a great option for being able to push a lot of weight safely without having to un-rack and re-rack a bar like with the bench press. After finishing the seated chest press, rest for 30 seconds and, then move on to the bench press with chains for another 6 reps.
Attaching chains to the bar serves as a form of contrast training. When the bar is lifted in the top position it feels its heaviest and, in the bottom position with the chains on the ground make the bar feel its lightest.
Using chains are good for busting through plateaus, especially if you’re a powerlifter.
12 reps total for this set for a great chest pump and muscle building workout.
Black Magic Supply - 10 Reasons You Should Be Deadlifting
Hey!
The deadlift is one of the most powerful exercises done in the gym and here is 10 reasons why you should incorporate them into your routine.
1. Fat-Burning Increase
"Overweight subjects were randomized to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights," writes Alwyn Cosgrove, a personal trainer and fitness author. In 12 weeks, the diet group dropped 14.6 pounds of fat. Only one pound (15.6 pounds) was gained by the aerobic group over the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).
The group that did weight training dropped 21.1 pounds of fat (44 percent and 35 percent more than the diet and aerobic only groups respectively). Basically, adding aerobic activity to a diet didn't result in any meaningful fat loss in the actual world."
Dieting or dieting with cardio exercise alone will not burn as much fat as lifting weights and strength training will.
2. Improved Posture
According to Robson, deadlifting enhances core strength and core stability. Deadlifting works all of the muscles in your back that control your posture, allowing you to keep your back straighter during everyday tasks.
3. More Muscles Worked
The deadlift, including the squat, engages more muscles than any other workout. According to exercise expert Kevin Farley, the lift works all of the major muscular groups. [1] This is the exercise to do if you only have time to do one. The deadlift engages both your lower and upper body muscles, as well as your back muscles.
4. Increased Lift in Real Life
Other lifting activities, such as the bench press, aren't representative of what you'd actually accomplish in real life. Unless you're giving your two-year-old "flying lessons," when are you going to need to lay on your back and push anything into the air? The Deadlift strengthens the muscles required to carry something heavy, such as a bucket of water, big grocery bags, or your next-door neighbor's dining room table.
5. It Is A Safe Exercise
The deadlift is one of the most secure weightlifting exercises. You won't be pinned under the weight, and you won't have to worry about it pulling you backwards. If you get into trouble, simply drop it...it will make a loud bang, but no harm will be done. This exercise also doesn't necessitate the use of a spotter.
6. Increased Grip Power
Deadlifts are known for their ability to create huge levels of grip strength. The only thing that connects you to the weight of the bar is your fingers. To keep the bar from dropping out of your hands as you increase the weight, your forearms must work extremely hard. As a result, your grip strength improves dramatically
7. Hormones Are Increased
Don't worry, these aren't the hormones that cause you to become irritable! Instead, you can enhance the quantity of testosterone and growth hormone produced by your body by executing at least 8 to 10 repetitions of Deadlifts with significant weight.
Growth hormone, which is generated by your pituitary gland, promotes tissue healing, bone strength, muscle growth, and fat loss. Testosterone boosts muscle growth and improves muscle repair, whereas growth hormone promotes tissue healing, bone strength, muscle growth, and fat loss.
8. Low-cost and simple
Many exercises necessitate a large amount of equipment, such as special shoes or other items. The Deadlift is not one of them. It's just a weighted bar. Take it in your hands. Simple. Free weights and a bar can usually be found at a thrift store – or given away by a friend – making it even cheaper.
9. Improved Cardiovascular Health
Doing 10 repetitions of deadlifts, believe it or not, will improve your cardiovascular capacity. You may want to make sure you have a place to sit when you're finished!
10. Protects against injury
The Deadlift might help you avoid injuries by strengthening the muscles that surround your tendons and ligaments. Supporting joints with strong muscles is critical to preventing injury, particularly in the hamstrings and lower back.
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PERSONAL/ VIRTUAL TRAINING
Read about how I helped Laura who’s also a mother, get down from a size 8 to a size 2
“We set our goals, but sometimes it seems like we will never accomplish them. When this happens, what we really need to do is have someone come along side us and show us how to do it. Darryl has helped me reach my goals and even exceed my expectations. When I set my goal of becoming a healthier person and shared it with Darryl, it became his goal to see that I achieved it.” - Laura
In honor of Mother’s Day, all training packages are 18% off right now! Let me help you get in shape & you’ll be ecstatic with results as well!! Use code #SUPERMOM18 at checkout. Training pages here: SUPERMOM
Have a referral for me.. send them my way & when they sign up I’ll show you my appreciation with a $25 referral fee!!
TERRITORY FOODS
6 Great Foods for Breastfeeding
By Danielle McAvoy, MSPH, RD
While there’s no evidence that any foods can increase milk production, there are many things to eat that can reduce postpartum stress and make breastfeeding easier. Territory’s Senior Manager of Nutrition, Danielle McAvoy explains why nursing moms may want to stock up on chocolate, fresh berries, and guacamole.
As wonderful as breastfeeding can be, it’s a common source of anxiety for many new moms. It’s clear how much the baby is getting from a bottle, but it can be hard to tell if you’re making enough milk when breastfeeding. Generally, if a baby is healthy and gaining weight, it’s getting enough milk. But many moms want to know what they can do to ensure a steady supply.
Research has shown that the best way to boost milk supply is to nurse or pump often since demand regulates supply, eat a balanced diet of nutritious foods, and drink lots of water. You might have heard that some foods like brewer’s yeast or fenugreek can increase milk production, but there’s not much evidence to support those claims.
The best way to boost milk supply is to reduce stress, which can trigger an inflammatory response that affects breast milk. The key is to interrupt the stress cycle by calming the system with an anti-inflammatory diet. Foods rich in magnesium are also helpful because they help relax the body and mind, and promote restful sleep.
Here are some top anti-inflammatory foods that can curb stress and help your body get the rest it needs to produce a healthy supply of milk.
Pass the Guacamole
Avocados are an excellent source of healthy fats that can help reduce inflammation. They are also packed with vitamins and minerals, including magnesium and adrenal-supporting B vitamins.
Give Legumes Some Love
High in fiber, which can lower high blood sugar levels caused by stress, and a great source of magnesium, beans are a breastfeeding mom’s best friend. Fiber also feeds the gut bacteria that are responsible for regulating hormones like serotonin, a mood stabilizer that can help you feel less stressed.
Pick Berries
The pigment that gives berries their color also happens to be a powerful antioxidant. Called anthocyanin, it helps protect cells from damage caused by stress and environmental factors like too much sun. Blueberries are among the best sources of anthocyanin, but it's found in blackberries, raspberries, and strawberries, too. Berries are also a good source of fiber that helps fuel healthy gut bacteria.
Embrace Your Inner-Chocoholic
If you’ve been looking for an excuse to eat chocolate, you’re in luck. Dark chocolate (at least 70% cocoa) is high in flavonoids and polyphenols that may also blunt the production of the stress hormone cortisol. Chocolate is also a great source of magnesium, which helps lower stress and anxiety.
Be a Culture Seeker
Kombucha, yogurt and kimchi and other fermented foods contain live bacteria cultures that can help restore balance between good and bad gut bacteria after it’s been disrupted by stress. It’s always best to eat real foods, but probiotic supplements can be useful too.
Go Fish
Salmon, tuna, and other fatty fish are powerful anti-inflammatories due to their high omega-3 content. Studies have shown that omega-3s increase stress resilience, which means your body is better able to cope with difficult events. Salmon is also a good source of vitamin D, which can slow the production of cortisol, and vitamin B12, which helps adrenal glands regulate the stress response.
You should also limit foods that negatively affect milk supply, trigger inflammation and raise cortisol levels. Caffeine and alcohol can hinder the release of milk and should be avoided if you’re having trouble breastfeeding. They can also be inflammatory and raise cortisol levels when consumed in excess. Refined sugar, like that found in soda, white bread, and baked goods, is another inflammatory food that can cause major spikes in cortisol. Naturally sweet foods like fruit are non-inflammatory because they have fiber and additional nutrients. Processed foods that contain preservatives can be inflammatory and limiting them will help ensure a steady milk supply.
Overall, reducing postpartum stress is the most important thing you can do to make breastfeeding easier. Calming foods like avocado, berries, and chocolate lower inflammation and disrupt the stress cycle. Limiting stress and allowing your body to rest is the best way to ensure a steady milk supply.
To all the new parents: we see you. Territory offers the nutrition support you need. Built on a foundation of non-inflammatory and nutrient-dense foods, our meals are 100% free of dairy, gluten, processed oils and sugars, and anything artificial. Whether you are learning how to eat dairy-free for the first time or simply don’t have two hands for cooking, you deserve expert support. When you need a chef to make delicious food you can trust to fuel you to be the best mom you can be, Territory’s got you. Use my product code: #DMPFood & get $50 off! Order at https://www.territoryfoods.com/
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That's all I have for this week. If there's anything more you'd like to see, please let me know. You guys have a wonderful week!
ENVISION, BELIEVE, EXECUTE and SUCCEED
To your health!
DMP Fitness
Your Goals + Our Design = Get You Fit
Owner/Master Trainer
Email: Darryl@dmpfitness.org
Web: www.dmpfitness.org